Announcements
Starting October 1, 2024, you will see a 3.9% credit card fee or 2.6% ACH fee. As much as we don’t want to, we have to. We have not raised membership rates in 10 years. This passed on fee will help us combat the 35% increase in Affiliate Fees passed on to us by CrossFit this year alone. If you need to switch payments methods, or talk to me in general please feel free. Joey 910 890 3358
Crossfit Lillington – NCGO
Daily-5 Warm-Up
Warm-Up (No Measure)
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 Air Squats
7 DB Deadlifts
5 Inch Worm + Push Up
(No Measure)
Saturday Squats
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – :50 Super Slow DB Goblet Squats
MIN 2 – :50 Single DB Russian Swings
MIN 3 – :50 Wall Sit
(Score is Weight)
Saturday Squats
Metcon (AMRAP – Reps)
5 SETS FOR MAX REPS
1:00 Max DB Goblet Squats
1:00 Max DB Glute Bridges*
1:00 Max Air Squats
1:00 Max Single DB Romanian Deadlift
-Rest 1:00 b/t Sets-
*Hold single DB on hips
(Score is Reps)